WOD

For Time:
Buy-In: 1 Mile Run or 1600 m Row

Directly Into…

27-21-15-9:
Kettlebell Swings 35/53
Pull-ups
Thrusters 55/75 M45/75

 

GENERAL WARM-UP

1 Minute Run
1 Minute Slow Wall Squats
1 Minute Single Arm Kettlebell Deadlifts (30 Seconds Each)
1 Minute Hollow Hold/1 Min Arch Hold
1 Minute Push-up to Down Dog

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY

Child’s Pose on Kettlebell: 1 Minute

Kettlebell Ankle Stretch: 30 Seconds Each Side

 

AFTER PARTY

3 RNDS
12 (6 each side) 1/2 Turkish Get Ups
24 Straight Legs Over KB or DB

 

WORKOUT VARIATIONS

HOME GYM

For Time:
Buy-In: 1 Mile Run

Directly Into…

27-21-15-9:
DB Swings 35/50 M25/40
Pull-ups/BOR
Single DB Thrusters

MODIFICATIONS

1 Mile Run

  • 2,000/1,600 Bike (Assault, Echo, Schwinn)
  • 1600 Meter Row

THRUSTERS

  • Double Dumbbell Thrusters
  • Single Dumbbell Thrusters

KETTLEBELL SWINGS

  • Single Dumbbell Hang Power Snatches
  • Single Dumbbell Russian Swings

PULL-UPS

  • Reduce Reps
  • Banded Pull-ups
  • Ring Rows
  • Jumping Pull-ups
  • Dumbbell Rows From Plank Position
  • Barbell Bent Over Rows
  • Double Dumbbell Bent Over Rows
  • Single Dumbbell Bent Over Rows

*************************************

All outdoor classes are also available via Zoom!

MONDAY

Outdoor & Zoom- 5, 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

 

TUESDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

 

WEDNESDAY

Outdoor & Zoom-  5, 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

 

THURSDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 6PM

 

FRIDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

 

SATURDAY

Outdoor & Zoom- 8 & 9AM

Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782

 

Log in for ZOOM- Meeting Password- 214698

https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09